Lets see what this muscle can do..

[AKIRA]

Warm ups..
Hip Mobility

Conventional Deads
135lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 3 reps
315lbs for 10 sets, 1 rep (30 sec RI)

GMs
135lbs for 5 reps
155lbs for 5 sets, 5 reps (45 sec RI)

Seated Calf
2 plates for 3 sets, 10 reps (30 sec RI)

Eliptical for 20 min

Static Stretched


I dont know if I am going to be able to do more than singles for deads cuz of the idiotic plates.

GMs were a little tough. No sense going up.

Seated Calves were too easy.

 

[MCx2]

What's your diet looking like these days? 227 lbs? Holy shit!

 

[AKIRA]

Oh its back down. Those statuses are too much to update. I weigh 216lbs since the hernia. Its summer so I am trying to lose weight. Cant workout until tomorrow cuz I guess I am nursing the sniffles.

 

[MCx2]

Oh its back down. Those statuses are too much to update. I weigh 216lbs since the hernia. Its summer so I am trying to lose weight. Cant workout until tomorrow cuz I guess I am nursing the sniffles.

Oh, nice. I've decided to get back in the gym after a few year hiatus, so I've been lurking for the past few days. You're looking strong post-hernia. Good work.

 

[Triple Threat]

God dammit, seriously, what the FUCK is the fantasy with plates that have edges?! You cant do conventional deads with these fucking things. God dammit.

I've had the "pleasure" of using these types of plates for DLs too, and I agree completely with you. Set the bar down and it starts to roll away, or worse, into your shins.

 

[AKIRA]

Warm ups..
Cable Crunch

Bench Press
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 5 reps
275lbs for 8 sets, 4, 4, 4, 4, 2, 2, 1, 1 (45 sec RI)

Flat DB Press
115lb DBs for 5 sets, 5, 5, 5, 4, 3 (60 sec RI)

Standing Alternating OH DB Press
55lb DBs for 5 sets, 5 reps (30 sec RI; 2 RPs)

Cable Pushdown
130lbs for 3 sets, 12 reps (30 sec RI)

KB Clean & Press
20kg for 3 sets, 3 reps (20 sec RI)

Static Stretched


Nursing a cold or whatever the fuck. I got over it quick (3 days) but the remnants of the snot was stuck in my respiratory pathways. On set 5 on the bench, a snot bubble came into my mouth and exploded all over my tongue. I went to the bathroom twice to blow my nose, but nothing.

DB Press just felt harder than usual. We got new DBs too and yes, these felt much heavier than they should. Here, I was snorting and swallowing snot left and right. Couldnt spit it up, but my ears got so fucking clogged.

Shoulders were a misfire. Shouldve done 50s. Triceps actually felt great. About fucking time.

I wanted to do a caveman but dammit all, I just couldn't breath well enough. Now I feel fine and thus, wasted a cardio session.

 

[AKIRA]

I've had the "pleasure" of using these types of plates for DLs too, and I agree completely with you. Set the bar down and it starts to roll away, or worse, into your shins.

Whats wrong with getting new shiny round plates? The ones we had before the renovation had handles too. Why the change?

 

[AKIRA]

Oh, nice. I've decided to get back in the gym after a few year hiatus, so I've been lurking for the past few days. You're looking strong post-hernia. Good work.

Thanks. Theres really nothing to it. It seems those that dont work out and get a hernia may work out afterwards cuz the surgeon says so and thats where horror stories come from. I think I healed fast because I work out in general too.

Where are you lifting?

 

[AKIRA]

Warm ups..
Hip Mobility

Squats
135lbs for 2 sets, 6 reps
185lbs for 6 reps
225lbs for 3 reps
245lbs for 8 sets, 3 reps (45 sec RI)

Marching DB Lunges
60lb DBs for 5 sets, 5 reps (60 sec RI)

Standing Calf Press
160?lbs for 5 sets, 5 reps (20 sec RI)

Caveman x 1.5-2
Eliptical 25 min

Static Stretched


Squats were a bit easy. Lunges were juuust right. Which sucks cuz I used to rock these fucks.

Calves were just thrown in and I am not positive on where the rack was.

Caveman wasnt completly 2 rounds because I went down in weight and volume during the Getups.

I also did eliptical and ya wanna know why? When I was a young boy, I did what many young boys did in between crying after jerk off sessions and thats doing so much volume at the gym until I couldnt move any joints. Without going to that extreme, I thought, golly, an hour or so after I work out, I feel like I didnt work out at all. So why not throw some more activity in when I have the time? Thats why.

 

[MCx2]

Thanks. Theres really nothing to it. It seems those that dont work out and get a hernia may work out afterwards cuz the surgeon says so and thats where horror stories come from. I think I healed fast because I work out in general too.

Where are you lifting?

Planet Gayness. Can't beat the $10 a month and I'm probably weaker right now than I have been in my entire adult life so I fit right in. Once I get rolling again I'll probably go over to LA Fitness. Everyone and their sister lifts there now.

 

[AKIRA]

Well as long as its temporary, I can forgive.

Unilateral HS Row
1 plate for 10 reps
2 plates for 10 reps
3 plates for 6 reps
4 plates for 2 sets, 5 reps (45 sec RI)
4 plates + 10lbs for 3 sets, 5 reps (45 sec RI)

T- bar Row
2 plates for 5 reps
3 plates for 5 reps
4 plates for 2 sets, 3 reps (30 sec RI)
4 plates + 25lbs for 6 sets, 3 reps (30 sec RI)

Chin Ups
BW for 6 sets, 5 reps (30 sec RI)

Standing Alternating DB Curl
40lb DBs for 5 sets, 5 reps (30 sec RI)

Caveman

Stadium!

Static...aw fuck.


Large workout day.

Unilaterals came first because of the volume. The T-bars did feel better with the small reps, but I didnt like doing 8 deadlifts of it. Buuuut it wasnt bad.

Chins were so much better than they had been! The curls too...! I think..

Everything can go up!

I threw in a caveman which tethered on the MHR, but the stadium is where I shined. Ok, no I didnt, I did maybe 15 min of HIIT, but fuck it, thats tough after all that, in 90 degree weather.

 

[MCx2]

Well as long as its temporary, I can forgive.

Very.. You can't even fucking deadlift there. Good thing I'm so weak, I improvised with some dumbbells..


What's with the tiny RI's? I'm too lazy to read back.

 

[AKIRA]

Warm ups..
Hip Mobility

Conventional Deads
135lbs for 5 reps
225lbs for 3 reps
275lbs for 1 rep
315lbs for 1 rep
335lbs for 1 rep
365lbs for 10 sets, 1 rep (45 sec RI)

GMs
135lbs for 5 reps
155lbs for 5 sets, 5 reps (60 sec RI)

Calf Press
230lbs for 5 sets, 5 reps (20 sec RI)

Caveman x 2

Static Stretched

I really, really like doing singles! But it took me so long to get into the groove cuz of the fucking edged plates! This weight did feel a bit, weird. But I only felt off when I did focus on form. I also didnt use straps so that was a tiny distraction too.

 

[AKIRA]

Very.. You can't even fucking deadlift there. Good thing I'm so weak, I improvised with some dumbbells..


What's with the tiny RI's? I'm too lazy to read back.

Cutting.

 

[AKIRA]

Warm ups..
Cable Crunch

Bench Press
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 5 reps
275lbs for 8 sets, 4, 4, 4, 4, 2, 2, 1, 1 (45 sec RI)

Flat DB Press
115lb DBs for 5 sets, 5, 5, 5, 4, 3 (60 sec RI)

Standing Alternating OH DB Press
55lb DBs for 5 sets, 5 reps (30 sec RI; 2 RPs)

Cable Pushdown
130lbs for 3 sets, 12 reps (30 sec RI)

KB Clean & Press
20kg for 3 sets, 3 reps (20 sec RI)

Static Stretched

Im quoting this cuz I did NOT do 4 reps of the bench last time.

Warm ups..
Cable Crunch

Bench Press
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 5 reps
275lbs for 8 sets, 3, 3, 3, 3, 2, 2, 2, 2 (45-60 sec RI)

Flat DB Press
110lb DBs for 5 sets, 5, 5, 4, 3, 3 (60 sec RI)

Standing Alternating OH DB Press
50lb DBs for 5 sets, 5 reps (30 sec RI; 1 RP)

Cable Pushdown
140lbs for 3 sets, 8 reps (30 sec RI; RPs)

Eliptical for 30 min

Static Stretched


Shitty day. But 2 things were hindering me.

One, last night after my workout, I ended up getting a near migraine after I ate dinner. Ive never had this happen. A headache, really? I had only Excedrin which has caffeine in it, so I took Nyquil and 2 melatonins and hit the sack. When I woke up, I felt groggy. As I lifted, my energy was down the tubes, so this had to have had an effect.

Two, My entire sinus area is still clogged from the would-be cold I had last week. Seriously, I can get over shit quick, but my snot stays around for a long time. 10-14 days usually. I actually cleared my throat around the 4-5th set of bench and a shot FLEW out of my mouth, onto the new floor. This, couple with the downers I took last night, mustve fucked me.

I cant really add to anything I did today because of my status. Shit, I felt a headache whenever I started pushing the WARM UP benches up. I mustve got a lot of snot up in around my eyes thats messing with me. That being said, I looked like this around the DBs:



I took some ephedra, aspirin, and some expectorant a little while ago and plan on being in a steamy shower. Thats all I got.

 

[niki]

Ever tried a neti pot? Might help clear up all that snot so's you can work out more effectively.....

 

[AKIRA]

neti pot?

 

[niki]

Yeah - works wonders for congestion. Sell 'em at the local Walgreen's and such. Irrigates the sinuses - gets rid of all the snot. I haven't had allergies problems or sinus infections since I discovered it about five years ago.......

 

[AKIRA]

Ok I just watched some videos on this pot and the like. Hilarious. I can see it working but what about the DEEP nasal passages?

 

[MCx2]

Cutting.

Really? I always figured while in a caloric deficit and with that level of intensity you'd want to lengthen your RI's. Especially since you're doing post-workout cardio.

 

[AKIRA]

Warm ups..
Hip Mobility

Squats
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 3 reps
265lbs for 8 sets, 3 reps (45 sec RI)

Marching DB Lunges
60lb DBs for 5 sets, 5 reps (60 sec RI)

Calf Press
200lbs for 5 sets, 6 reps (20 sec RI)

Caveman
Eliptical 20 min

Static Stretched


Squats are still kinda easy. Lunges, jesus, were kinda hard.

Killed some calories today.

 

[AKIRA]

Really? I always figured while in a caloric deficit and with that level of intensity you'd want to lengthen your RI's. Especially since you're doing post-workout cardio.

Its not the highest intensity possible. I mean, I am not going for breaking records, so its lower than maximum.

The cardio is just to burn more calories.

 

[AKIRA]

Unilateral HS Row
1 plate for 10 reps
2 plates for 10 reps
3 plates for 6 reps
4 plates + 20lbs for 5 sets, 5 reps (60 sec RI)

T- bar Row
2 plates for 5 reps
3 plates for 5 reps
4 plates for 2 sets, 3 reps (30 sec RI)
4 plates + 30lbs for 6 sets, 3 reps (30 sec RI)

Chin Ups
BW for 5 sets, 6 reps (30 sec RI)

Unilateral Preacher DB Hammer Curl
40lb DBs for 5 sets, 5 reps (30 sec RI; some RPs mostly on left arm)

Caveman x 2

Static


Ok, well yesterday was a goose egg thanks to a hang over. I had blueberries and pizza, oh yeah, a home made stir fry, but really I was way low on calories. But today wasnt that hard.

Rows can go to 25lbs, T bars were kinda jussst right, so I dont know. Chins were kinda hard!

Caveman was the star again.

 

[AKIRA]

Quick Night!

Warm ups..
Hip Mobility

Deads
135lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 2 sets, 3 reps
315lbs for 3 reps
335lbs for 1 rep
375lbs for 10 sets, 1 rep (45 sec RI)

GMs
165lbs for 5 sets, 5 reps (45 sec RI)

Standing Calf Raise
200lbs for 5 sets, 6 reps (20 sec RI)

Static Stretched


Couldnt get good for with this weight. Easy though and it might had been cuz it was late at night... Shit, what to do, what to do..

 

[MCx2]

Week off?

 

[AKIRA]

Bench Press
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 5 reps
245lbs for 2 reps
275lbs for 2 reps
295lbs for 4 sets, 2 reps (60 sec RI)
295lbs for 4 sets 1 rep (60 sec RI)

Flat DB Press
110lb DBs for 5 sets, 5 reps (60 sec RI)

Standing OH DB Press
55lb DBs for 5 sets, 5 reps (30 sec RI)

Cable Pushdown
140lbs for 4 sets, 6 reps (20 sec RI)

Caveman

Static Stretched


Thought for sure there was another bench day that I didnt log. After all, this was done 2 days ago.

Bench was no excuse besides just a mental block. I worked all day, took my ECA earlier in the day so my sleep wouldnt be so fucked, I had little interest in working out. Buuuut I dont know, I felt a sense of explosiveness within me, but somewhere in the workout I lost it.

DBs were at 110lbs but I know I did these before and failed. 115lbs were done right after the gym was re done. Anyway, this was up and so were the OHs.

 

[AKIRA]

Warm ups..
Hip Mobility

Squats
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 5 reps
245lbs for 3 reps
275lbs for 8 sets, 3 reps (45 sec RI)

Static Barbell Lunges
135lbs for 6 sets, 5 reps (60 sec RI)

Jammer
1 plate on each side for 2 sets, 5 reps
2 plates on each side for 3 sets, 5 reps (30 sec RI)
2 plates +10lbs on each side for 3 sets, 3 reps (30 sec RI)

Caveman x 2


Static Stretched


Squats still feel easy. With the reps eventually going to go down and the rest coming up a tad, I wonder if I am doing better with all other lifts except bench because bench has the least danger.

I pussed out on the lunges. Gym was packed with deucebags. Last thing I needed was to get run over. If I do this again, I gotta go up a lil.

I didnt plan on doing the caveman, so I threw in the jammer. Ive gone up to 2 plates + 25lbs before and it felt shitty. This did too, but I can realistically improve this. I still had some jam in me, so I did some cavemen anyway.

 

[MCx2]

#'s are looking good though. How many cals are you taking in daily?

Oh, and I already left Planet Gayness. Worked out with Ryan today at LA and signed up on the spot. There is so much pussy in there I'm gonna have to tape my dick down next time.

 

[AKIRA]

MMMmm, I havent been counting cuz Ive been eating shit I cant quantify. Like 2 breasts with bone and wing. Cant do it by weight cuz obviously, I chuck the bone and some of the fat. Then I also dont eat every single piece of protein on the tit, so I only get a rough guesstimate.

Ive ditched beef for the most part. A lot of sat fat from it and it racks up total sat fats I get from other sources like eggs.

I also ditched most carbs in the morning if I am not working out then. No more sweets other than peanut butter at night (to curb the craves) or Chobani greek yogurt.

Protein is usually 4 scoops a day. Booze is down to one day if at all. With all these hang overs lately, I am wondering if I am truly getting too old for this shit. I mean, without drinking at least 3x a week, my tolerance never stays high and my body treats it like poison. I also drag major ass if I have any fast food or even pancakes/waffles.

EDIT: Yes, if I lived back there, LA Fitness would be the best choice of the city. I was totally convinced when I went with Ryan. Is Ryan still devoted to machines?

 

[MCx2]

MMMmm, I havent been counting cuz Ive been eating shit I cant quantify. Like 2 breasts with bone and wing. Cant do it by weight cuz obviously, I chuck the bone and some of the fat. Then I also dont eat every single piece of protein on the tit, so I only get a rough guesstimate.

Ive ditched beef for the most part. A lot of sat fat from it and it racks up total sat fats I get from other sources like eggs.

I also ditched most carbs in the morning if I am not working out then. No more sweets other than peanut butter at night (to curb the craves) or Chobani greek yogurt.

Protein is usually 4 scoops a day. Booze is down to one day if at all. With all these hang overs lately, I am wondering if I am truly getting too old for this shit. I mean, without drinking at least 3x a week, my tolerance never stays high and my body treats it like poison. I also drag major ass if I have any fast food or even pancakes/waffles.

EDIT: Yes, if I lived back there, LA Fitness would be the best choice of the city. I was totally convinced when I went with Ryan. Is Ryan still devoted to machines?

The hangovers are probably due to the fact that you are restricting carbs. The less you eat, the more water you need to drink to hydrate yourself. When I'm restricting carbs I have a hell of a time staying hydrated and getting enough calories. Definitely can't take creatine, I'd need over 2 gallons just to avoid getting chapped lips. I usually do 2-4 scoops of protein a day too(4 if I'm being lazy and don't cook breakfast).

And yeah, I spent most of my time in the power cage while Ryan was over in the "ladies section". He'd come over periodically to tell me a story or something and was kinda fucking up my RI's. The one thing I didn't like about that place though is that the pins don't go low enough in the cage to do below knee rack pulls. But, we were there in primetime and I didn't have to wait for or ask to work in with anyone which is why I signed up immediately.